Counting Calories??

MCC Weekly Wellness Info

 When you are trying to lose OR gain weight, do you keep up with how many calories you eat each day? For some people, this method is NOT ideal. However, those learning to properly fuel the body to reach a goal should pay attention to this process. It can seem overwhelming tracking calories in and calories out, but let’s simplify it. 

1. Determine how many calories you typically consume.

One of the best ways to determine this is to keep a daily food log. In order to get a realistic view of your eating habits write down everything that you eat and drink for a minimum of three days. This can be done with a pencil and paper, on your phone in the “notes” app, or you could even get specialized program to help you (check out the tips below).

2. Learn how many you should consume to reach your goal (weight loss, gain or maintenance).

AFTER you’ve found your eating patterns, use this calculator to find your ideal calorie intake (http://choosemyplate.gov/myplate/index.aspx). If you are looking to lose or gain weight, click on the “Adjust the amount you are eating” link (http://choosemyplate.gov/myplate/adjust.html).

3. Understand the quality of a calorie.

Many fad diets focus on limiting, or completely removing, certain forms of food (think low/no-carb and low/no fat diets). This method often results in quick weight loss, but it is not sustainable. We have to have carbohydrates, protein and fat in our diet in order to function at our full potential. A few important characteristics about each: carbohydrates are our primary source of energy; protein is the major building block of our cells (muscle, cartilage, skin, enzymes, etc.); and fat protects our organs and helps us absorb all of the vitamins and nutrients from food. To avoid depriving the body of important nutrients, focus on the MyPlate guidelines (see below).

4. Track your progress and practice patience. 

Evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Quick and extreme weight loss can be a sign of dehydration, malnourishment or stress. On the other end of the scale, quick weight gain may result from water retention (too much salt in the diet, inflammation, stress, etc.), increasing muscle mass (which is a good thing), lack of sleep, etc. Try to weigh yourself every other week so that you get a more realistic representation of your progress. 

5. Move more.

Don’t fixate on starting or increasing your exercise routine yet. I encourage each person I coach to focus on ONE health goal at a time. Once you’ve established a good habit of monitoring your nutrition, then we can work on an exercise routine (or vice versa).

This Week in Wellness

MCC Racquetball Group- Are you looking to get more physical activity while having fun? Join this group of MCC employees for an informal afternoon of racquetball. Dates and times vary based on who can play, but typically between 5:30 and 7pm on weekdays. For more information contact Fred Hills or Bill Matta.

Fit Tip & Challenge

Great apps for food tracking: “Lose It!”, “Fooducate” and “My Fitness Pal” are all free on Apple and Android.

MyPlate is based on 2010 Dietary Guidelines for Americans to help consumers make better food choices. MyPlate is designed to remind Americans to eat healthfully using a familiar mealtime visual, a place setting. The website features practical information and tips to help Americans build healthier diets. Selected messages to help consumers focus on key behaviors include:

• Balancing Calories
• Enjoy your food, but eat less.
• Avoid oversized portions.
• Foods to Increase
• Make half your plate fruits and vegetables.
• Make at least half your grains whole grains.
• Switch to fat-free or low-fat (1%) milk.
• Foods to Reduce
• Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower numbers.
• Drink water instead of sugary drinks